Part A and B repeat in similar capacity each week. Track these metrics
A. Push Press OR Push Jerks OR Split Jerks
Week 3 = 3 sets of 3 reps
(choose movement, stay consistent week to week)
The majority of people should choose PUSH PRESS
(more muscle stimulation with less technical proficiency needed)
B. Alternate Movements x 3 sets each:
Both movements in 6-12 Rep Range
Pause Incline DB Bench Press (all sets @ 21X1 tempo)
Rest 2-3 min
Strict Pull-ups (Rings or Bar; stay consistent week to week) (all sets @ 21X0 tempo)
Rest 2-3 min Rest 2-3 min
Scale Pull-ups as needed to meet rep range via below options
Rack Pull-ups
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
C. Work up to a HEAVY set of 10-12 Reps for each:
Rest as needed to optimize performance
Complete ONE “feel it out” set, then jump to the weight for the heavy 10-12 reps
Barbell Bench Press
Bentover Barbell Rows (SOME momentum)
D. Superset x 3 sets each:
Use SAME LOADING as top weight in Part C
Focus on execution and performance of movements
6 Reps Barbell Bench Press
6 Reps Bentover Barbell Rows (SOME momentum)
Rest 90 seconds
E. One Round:
Each movement performed for quality, but minimize rest between exercises
Dips OR Bench Dips (weighted as feasible) x 10-15 Reps
Row Calories x 35/25 FAST (male/female)
DB Snatch (alternate arms) x 12-16 Reps (6-8 per arm)
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